Training Plans > Marathon Training Plans > Walk Marathon Training Plan

Walk Marathon Training Plan

Training Plan Overview

If you want to walk a marathon, this training program is for you! The Walk Marathon Training Program is best suited for those who have been walking at least 3-4 times per week, and are comfortable walking 50-70 minutes at a time. If you are currently walking less, that is okay, consider following the Half Marathon Walk Training Program and build your way up. The Walk Marathon Program starts with three short walks of 40 minutes, and one long walk at 5 miles, and slowly builds to walking three times for 50-60 minutes and one long walk of 20 miles. The Walk Marathon Program gradually builds and includes four walking workouts, one optional cross-training workout and two rest days per week to allow your body to acclimate and adapt to the progression of the program. Week by week, your body will adapt, get stronger and walk longer. The cross-training workouts are optional and allow you to incorporate other activities you enjoy to complement your program. Cross-training activities may include cycling, yoga, swimming, elliptical or any activity that is not walking or running.

Follow this plan on your iPhone, iPad or iPod touch with alerts each day to help you complete the program showing routes each day. Learn more about our Walk Marathon Training App.

Training Plan Mileage Chart

Weekly Overview

Click on a week number to see the daily descriptions for that week. Enter a race date below to customize the plan for an upcoming race. Once you've settled on a plan, drag this link to your bookmarks for easy reference. My full training plan

Week	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Week 1 Nov 28	Nov 28 Walk 40 mins	Nov 29 Cross-Training 40 mins	Nov 30 Walk 40 mins	Dec 1 Rest	Dec 2 Cross-Training 40 mins	Dec 3 Walk-Endurance 5 miles	Dec 4 Rest
Week 2 Dec 5	Dec 5 Walk 40 mins	Dec 6 Cross-Training 40 mins	Dec 7 Walk 40 mins	Dec 8 Rest	Dec 9 Cross-Training 40 mins	Dec 10 Walk-Endurance 6 miles	Dec 11 Rest
Week 3 Dec 12	Dec 12 Walk 40 mins	Dec 13 Cross-Training 40 mins	Dec 14 Walk 40 mins	Dec 15 Rest	Dec 16 Cross-Training 40 mins	Dec 17 Walk-Endurance 7 miles	Dec 18 Rest
Week 4 Dec 19	Dec 19 Walk 40 mins	Dec 20 Cross-Training 40 mins	Dec 21 Walk 45 mins	Dec 22 Rest	Dec 23 Cross-Training 40 mins	Dec 24 Walk-Endurance 5 miles	Dec 25 Rest
Week 5 Dec 26	Dec 26 Walk 45 mins	Dec 27 Cross-Training 40 mins	Dec 28 Walk 45 mins	Dec 29 Rest	Dec 30 Cross-Training 40 mins	Dec 31 Walk-Endurance 8 miles	Jan 1 Rest
Week 6 Jan 2	Jan 2 Walk 45 mins	Jan 3 Cross-Training 40 mins	Jan 4 Walk 45 mins	Jan 5 Walk 45 mins	Jan 6 Cross-Training 40 mins	Jan 7 Walk-Endurance 9 miles	Jan 8 Rest
Week 7 Jan 9	Jan 9 Walk 45 mins	Jan 10 Cross-Training 40 mins	Jan 11 Walk 45 mins	Jan 12 Walk 45 mins	Jan 13 Cross-Training 40 mins	Jan 14 Walk-Endurance 6 miles	Jan 15 Rest
Week 8 Jan 16	Jan 16 Walk 50 mins	Jan 17 Cross-Training 40 mins	Jan 18 Walk 50 mins	Jan 19 Walk 50 mins	Jan 20 Cross-Training 40 mins	Jan 21 Walk-Endurance 10 miles	Jan 22 Rest
Week 9 Jan 23	Jan 23 Walk 50 mins	Jan 24 Cross-Training 40 mins	Jan 25 Walk 50 mins	Jan 26 Walk 45 mins	Jan 27 Cross-Training 40 mins	Jan 28 Walk-Endurance 12 miles	Jan 29 Rest
Week 10 Jan 30	Jan 30 Walk 45 mins	Jan 31 Cross-Training 40 mins	Feb 1 Walk 50 mins	Feb 2 Walk 45 mins	Feb 3 Cross-Training 40 mins	Feb 4 Walk-Endurance 7 miles	Feb 5 Rest
Week 11 Feb 6	Feb 6 Walk 60 mins	Feb 7 Cross-Training 40 mins	Feb 8 Walk 50 mins	Feb 9 Walk 45 mins	Feb 10 Cross-Training 40 mins	Feb 11 Walk-Endurance 14 miles	Feb 12 Rest
Week 12 Feb 13	Feb 13 Walk 60 mins	Feb 14 Cross-Training 40 mins	Feb 15 Walk 60 mins	Feb 16 Walk 45 mins	Feb 17 Cross-Training 40 mins	Feb 18 Walk-Endurance 7 miles	Feb 19 Rest
Week 13 Feb 20	Feb 20 Walk 60 mins	Feb 21 Cross-Training 40 mins	Feb 22 Walk 60 mins	Feb 23 Walk 45 mins	Feb 24 Cross-Training 40 mins	Feb 25 Walk-Endurance 16 miles	Feb 26 Rest
Week 14 Feb 27	Feb 27 Walk 50 mins	Feb 28 Cross-Training 40 mins	Feb 29 Walk 60 mins	Mar 1 Walk 45 mins	Mar 2 Cross-Training 40 mins	Mar 3 Walk-Endurance 8 miles	Mar 4 Rest
Week 15 Mar 5	Mar 5 Walk 60 mins	Mar 6 Cross-Training 40 mins	Mar 7 Walk-Tempo 46 mins	Mar 8 Walk 45 mins	Mar 9 Cross-Training 40 mins	Mar 10 Walk-Endurance 18 miles	Mar 11 Rest
Week 16 Mar 12	Mar 12 Walk 60 mins	Mar 13 Cross-Training 40 mins	Mar 14 Walk-Tempo 46 mins	Mar 15 Rest	Mar 16 Cross-Training 40 mins	Mar 17 Walk-Endurance 10 miles	Mar 18 Rest
Week 17 Mar 19	Mar 19 Walk 60 mins	Mar 20 Cross-Training 40 mins	Mar 21 Walk-Tempo 50 mins	Mar 22 Walk 45 mins	Mar 23 Cross-Training 40 mins	Mar 24 Walk-Endurance 20 miles	Mar 25 Rest
Week 18 Mar 26	Mar 26 Walk 50 mins	Mar 27 Cross-Training 40 mins	Mar 28 Walk-Tempo 50 mins	Mar 29 Walk 45 mins	Mar 30 Cross-Training 40 mins	Mar 31 Walk-Endurance 8 miles	Apr 1 Rest
Week 19 Apr 2	Apr 2 Walk 45 mins	Apr 3 Cross-Training 40 mins	Apr 4 Walk-Tempo 46 mins	Apr 5 Walk 45 mins	Apr 6 Rest	Apr 7 Walk-Endurance 6 miles	Apr 8 Rest
Week 20 Apr 9	Apr 9 Walk 40 mins	Apr 10 Rest	Apr 11 Walk 30 mins	Apr 12 Rest	Apr 13 Walk 30 mins	Apr 14 Rest	Apr 15 Race Day! 26.2 miles

Warning

Based on your selected race date you should have started training on Nov 28, 2011. If you didn't you shouldn't start this training plan without consulting a coach. Unless you've been working out at a level consistent with the scheduled workouts so far you risk injury or death by following the training plan.

Disclaimer

WalkJogRun.net strongly recommends that you consult with your physician before beginning any exercise program. You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge WalkJogRun.net from any and all claims or causes of action, known or unknown, arising out of WalkJogRun.net's training program.